A delicious dip to serve at a party, or bring to work for healthy snacking on-the-go. Try dipping tortilla chips, raw vegetables, or whole wheat pita!



 

    Serves: 12 servings    Total Time:  30 minutes Prep Time: 5 minutes Cook Time: 25 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Oil - 3 Tablespoons oil or butter Onion - ½ cup  Garlic - 2-3 teaspoons, minced Flour - ¼ cup  Milk - 2 ½ cups skim milk  Artichokes - 1 (15-oz) can artichoke hearts, drained and chopped Spinach - 1 package (10 oz) frozen spinach, thawed and squeezed to remove liquid Parmesan - 1/3 cup grated Parmesan cheese Salt - ½ teaspoon  Spice - ½ teaspoon Old Bay Seasoning®  Pepper - ¼ teaspoon ground pepper  

## Instructions

Step 1

In a medium sauce pan, heat butter. Saute onion and garlic for 3 minutes, do not brown.Add flour and cook for 3 minutes over low heat, stirring. Slowly mix in milk with a whisk. Let simmer for 5 minutes. Add remaining ingredients. 

Step 2

Simmer another 15 minutes. Serve warm with vegetables or whole grain crackers.

 

### Notes

1\. If using fresh spinach, chop spinach fine and add to hot dip, cook until wilted.

2.Try using different greens in place of spinach, such as kale or Swiss chard.

## Nutrition Information

  Calories: 84 Calories Fat: 4g Saturated Fat: 3g Carbohydrates: Net Carb: 7g Dietary Fiber: 1g Protein: 4g Sodium: 2.15